10.5.18 Friday

PERFORMANCE
A. Snatch Prep
Behind Neck Snatch Grip Push Press x 3 reps
Overhead Squat w/ Pause x 3 reps
Hip Snatch x 3 reps
Snatch from Above knee x 3 reps
Snatch from Ground x 3-5 reps
B. 3 Position Snatch (Hip, Above Knee, Ground) – 12 minutes to Build to Heavy Single
C. “Ghost” 
Five Sets:
Complete as many Front Squats as possible in 2 minutes
10 Burpee Pullups
200m Run
Amrap Dumbbell Front Squats 50/35# per hand in Remaining Time
Rest 2 minutes btw sets
**Burpee Pullups Scaling
  1. Scale up Option 5 Burpee Bar MU
  2. Scale Down 10 Burpee Knees to Elbows**
D.  DeCompression
FITNESS
A. Snatch Prep
Behind Neck Snatch Grip Push Press x 3 reps
Overhead Squat w/ Pause x 3 reps
Hip Snatch x 3 reps
Snatch from Above knee x 3 reps
Snatch from Ground x 3-5 reps
B. 3 Position Muscle Snatch (Hip, Above Knee, Ground) – 12 minutes to Build to Heavy Single
C. “Ghost” 
Five Sets:
Complete as many Front Squats as possible in 2 minutes
10 Burpee Pullups
200m Run
Amrap Dumbbell Front Squats 50/35# per hand in Remaining Time
Rest 2 minutes btw sets
**Burpee Pullups Scaling
  1. Scale up Option 5 Burpee Bar MU
  2. Scale Down 10 Burpee Knees to Elbows**
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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